sport's nutrition final project

Nutrition and Fitness PlanA Look in a Professional Boxer’s Training Camp

Eutimio Sanchez

1Nutrition and Fitness Plan: A Look in a Professional Boxer’s Training Camp

Introduction

The Athlete is a boxer whom is going in to training camp with the following

physical statistics:

Current Weight: 74 kg (162 lbs.) Height: 68” (5’8”)

Goal weight: 66.81 kg (147 lbs.)

The fighter has a three-month window to make the 66.81 kg (147 lbs.) weight limit

of the Welterweight division. This is an adequate amount of time to make a healthy

weight cut. The fighter is currently eating healthy, and is using intermittent fasting

as a means to stay lean and healthy. He is also drinking a gallon of water a day at a

minimum, and is at the boxing gymnasium 5 days a week for approximately 2 to 3

hours a day.

His diet of intermittent fasting consists of 18 hours out of the day he is not

ingesting or taking in any calories, and has a 6-hour eating window. He also stops

eating at least 5 hours before bedtime to optimize digestion. He stays hydrated and

drinks lots of water during the day, in abundance and drinks at least a gallon each

day at the very minimum. The abundance of water helps the fighter control

appetite, and keeps his body hydrated from the loss of water due to the high

intensity of training.

The Plan

We will use three-week nutritional cycles and landmarks during his training

camp. This is so his body can lose weight at a healthy rate and acclimate itself to the

number of calories being cut at each cycle. We believe that these three-week cycles

will keep the fighter losing weight and be able to have a high rate of performance

during camp. We are looking to cut no more the 7 pounds during fight week (the

week leading up to the fight). The fighter right now is taking in 2400 calories daily

and the last phase he will be down to about 1750 calories a day leading up to the

weigh in. We will start off with a well balanced diet when it comes to

macronutrients, and as we cut calories in the phases will lower the daily protein in

take and raise the carbohydrate in take daily. This will allow us to maintain muscle


glycogen for optimal performance through carbohydrates and cut calories and

protein ingestion for weight loss.

Macronutrients for each Phase

Phase 1 (60% carbs/22% protein/18% fat)

BMR Daily total calories

Grams of protein

Grams of carbs

Grams of fat

1865 2400 132 360 48

Phase 2 (60% carbs/22% protein/18% fat)BMR Daily total

caloriesGrams of protein

Grams of carbs

Grams of fat

1865 2100 116 315 42



Grams of carbs

Grams of fat

1865 1900 95 309 32

Phase 4 (68 % carbs/17% protein/15% fat)


Grams of protein

Grams of carbs

Grams of fat

1865 1750 74 298 29

The nutritional goal is to keep the daily carbohydrates as close to 300 grams

without exceeding the daily caloric in take.

Daily scheduleActivity Wake up Training Meal 1 Meal 2 Night

RunBed time

Time 8:00 am 10:00am- 1:00pm

1:30:pm 6:30 pm 8:30 pm-9:30 pm

11:00pm

Water Intake

850 ml 850 ml 850 ml 850 ml


Immediately upon wake up in the morning, he drinks 850 ml of water to replenish

what was lost during sleep. This will help speed up his body’s metabolism for the

day and gets water pumping through his body.

The exercise regime for is as follows, 6 days a week there will be boxing

training from 10 am to 1 pm

Boxing Training

Schedule type 1Number of rounds Drill Calories burned3 Jump Rope 1543 Shadow boxing 808 Heavy bag work 2006 Pad work (mitts) 2203 Slip bag or Bob and Weave

Rope80

3 Speed Bag 70Total Calories burned During Training

804 kg

Schedule Type 2Number of rounds Drill Calories burned3 Jump Rope 1546 Shadow boxing 16010 Heavy bag work 2203 Pad work (mitts) 1104 Double end Bag 1003 Speed Bag 70Total Calories burned During Training

814 kg

Schedule Type 3Number of rounds Drill Calories burned3 Jump Rope 1543 Shadow boxing 1008 Sparring 2936 Heavy bag 1343 Pad work (mitts) 1103 Speed Bag 70Total Calories burned 861 kg


During Training

These are three template-training schedules that are interchangeable

through the week; the fighter trains 6 days a week from 10 am to 1pm. The fighter

also runs 3 times a week (Monday, Wednesday, Friday), 5 miles and at a 7-minute

mile pace, and the strength training done twice a week (Tuesday, Thursday). 5 Mile

Run- Calories burned 620 kcal

These entire calorie burned are approximations due to how intense the drills

or sparring session is. Due to the average between the three workouts, the number

826 kcal will be used as a base number for daily calories burned from the boxing

training. This is not including the 5-mile run that is done three times a week.

Strength and Conditioning training

This is done twice a week, and it is full bodywork out that has three

major areas of emphasis, the upper body, torso (core) and lower body. The general

idea for strength training is that it is short in duration, and is a high intensity type of

work out. A lot of trainers will have their athletes do compound exercise to kill two

birds with one stone, which is good as long as form is not suffering during the work

outs. The idea with strength training is to increase the fighter’s strength, power and

speed, and also make it an intense cardio work out for a short duration. All

exercises are geared toward improving movement that would happen in the ring,

and we will keep it boxing centric to enforce the fighter’s skills training through the

strength training. This will be accomplished in two phases during the strength

training. The static exercise training geared solely on strength training, this will

normally constitute low reps high weight or low weights high reps. Then in phase 2

there will be circuit training with 4-6 different exercises, with a certain number of

reps conducted one right after the other, for 10 sets.


Phase 1: Strength Training

Exercise Reps

Pull ups 10 (3 sets)

Close hand push ups 30 (3 sets)

Shoulder raises (45Lbs.

Barbell)

30 (3 sets)

Planks 2:00 minutes (3 sets)

Leg Raises 50 (3 sets)

Squats (no weights) 30 (3 sets)

Squat Jumpers (45 lbs.

barbell)

10 (3 sets)

*This work out burns approximately 150 kcal when completed. The

numbers vary due to intensity.

Phase 2: Circuit Training

Exercise Reps

Push ups 15

Burpees 25

Squat Thrusts 25

Mountain Climbers 25

Box jumps 10

Squats (45lbs barbell

with 10 lbs. plates each

side)

25

*Completing these exercises in succession, non-stop is one round or set. The

complete work out is 10 rounds of these exercises. This work out burns anywhere


from 900 kcal to 1200 kcal when completed as a circuit. The intensity varies the

number of calories burned

Sample meal plan

I have a prepared a sample meal plan with 4 meals, and it is a sample

meal from each phase. Listed are all its macronutrients and micronutrients as well.

Phase 1 Meal: Caloric limit 2400.

(60% carbs/22% protein/18% fat)


Grams of protein

Grams of carbs

Grams of fat

1865 2400 132 360 48

Food Carbohydrates Protein Fats Calories

7 cups of mango

175 grams 9.8 grams 0.7 grams 693 kcal

4 cups of Brown Rice

180 grams 20 grams 9 grams 802 kcal

10 oz. Salmon 0 grams 57 grams 17.96 grams 402 kcal10 oz. Chicken breast


3 cups Brussels sprouts w/salt

24 grams 9 grams 0.3 grams 114 kcal

3 Cups of spring mix salad, with a table spoon of Extra Virgin olive Oil and a table spoon of Red wine vinegar


Totals 382 grams 147. 02 grams

45. 96 grams 2415 Kcal


Phase 2 Meal: Caloric limit 2100.

(60% carbs/22% protein/18% fat)BMR Daily total


Grams of carbs

Grams of fat

1865 2100 116 315 42

Food Carbohydrates Protein Fats Calories

6 cups of mango




10 oz. chicken breast


4 oz. piece of Top Sirloin

0 grams 34.2 7.5 grams 212 kcal





Totals 349 grams 119.82 grams 37.05 grams 2090 kcal


Phase 3 Meal: Caloric limit 1900



Grams of carbs

Grams of fat

1865 1900 95 309 32

Food Carbohydrates Protein Fats Calories5 cups of mango




8 oz. Turkey Breast


3 Cups of Asparagus



16 grams 6 grams 0.2 grams 76kcal



Total 339 grams 112 grams 25.1 grams 1902 kcal


Phase 4 Meal: Caloric limit 1750

Phase 4 (68 % carbs/17% protein/15% fat)


Grams of protein

Grams of carbs

Grams of fat

1865 1750 74 298 29

Food Carbohydrates Protein Fats Calories5 cups of mango




5 oz. Salmon 0 grams 28.5 grams 8.98 grams 201 kcal3 Cups of spring mix salad, with a table spoon of Extra Virgin olive Oil and a table spoon of Red wine vinegar



16 grams 6 grams 0.2 grams 76kcal

Totals 324 grams 63.5 grams 32.68 grams 1716 kcal


Ergogenic Aids

Before the morning training at the boxing gymnasium, he takes a pre-work

out to give him an extra boast in energy. It contains 2500 mg of beta alanine, 1000

mg of creatine monohydrate, and 419 mg of caffeine. He also take a multivitamin

and Omega 3 and 6.

The Diet and Conditioning Numbers

*These phases are 3-week cycles

Phase Daily Calorie limits

Phase 1 2400 Kcal

Phase 2 2100 Kcal

Phase 3 1900 Kcal

Phase 4 1750 Kcal

Basal Metabolic Rate 1865

Average Calories burned from boxing training: 826

Calories Burned from 5 mile run 620

Calories burned from both phases of strength training

1150


Phase 1: Calorie daily limit 2400

BMR Boxing Training Run (3X week) Total Kcal Burned

1865 kcal 826 kcal 620 kcal 3311 kcal

Number of Calories to maintain weight

Caloric Daily deficit

3311 kcal 911 kcal

BMR Boxing Training Strength & Conditioning (2X week)

Total Kcal Burned




3832 kcal 1432 kcal

BMR Boxing Training Total Kcal Burned

1865 kcal 826 kcal 2691 kcal



Notes:







3311 kcal 1211 kcal


Total Kcal Burned




3832 kcal 1732 kcal





2691 kcal 591 kcal

Notes:







3311 kcal 1511 kcal


Total Kcal Burned




3832 kcal 2032 kcal





2691 kcal 891 kcal

Notes:







3311 kcal 1661 kcal


Total Kcal Burned




3832 kcal 2182 kcal





2691 kcal 941 kcal

Notes:


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